Mon 110919 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: double unders

3. Modified Reebok CrossFit Games 2011 Event 10: for time:
Row, 20 cals
20/14 lb wallball shots, 30 reps
Toes to bar, 20 reps
25/21" box jumps, 30 reps
40/32 kg kettlebell sumo-deadlit high-pull, 20 reps
Burpee, 30 reps
60/42.5 kg shoulder to overhead, 20 reps
Arm rope climb, 10 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 5 Aug 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-19 19:50 by CrossFit Harrogate

Chris 18:20 (RX)
Jon 16:48 (32 kg KB SDHP, 35 kg STO)
Claire 15:05 (6 lb ball, 16 kg KB SDHP, 25 kg STO)
Todd 11:37 (10 lb ball, 16 kg KB swing, 24 kg KB SDHP, 20 kg STO)
Andrew 11:47 (14 lb ball, 24 kg SDHP, 30 kg STO) 

Fri 110916 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: max height box jump

3. Reebok CrossFit Games 2011 Event 4; for time:
Muscle ups, 5 reps
110/75 kg deadlift, 10 reps
GHD sit-ups, 15 reps
Run, 50 m
Muscle ups, 5 reps
110/75 kg deadlift, 10 reps
GHD sit-ups, 15 reps
Run, 100 m
Muscle ups, 5 reps
110/75 kg deadlift, 10 reps
GHD sit-ups, 15 reps
Run, 150 m
Muscle ups, 5 reps
110/75 kg deadlift, 10 reps
GHD Sit-ups, 15 reps
Run, 200 m

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sun 31 Jul 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-16 18:29 by CrossFit Harrogate

James 40" (PB); 12:47 (blue band assisted muscle ups, 60 kg deadlifts)
Barry 31" (PB); 14:15 (muscle up progressions, 50 kg deadlifts, 5 GHD sit ups, 10 abmat)
Chris 37.5" (=PB); 12:37 (muscle up progressions, 60 kg deadlifts)
Dan 33.5" (PB); 13:46 (muscle up progressions, 40 kg deadlifts, 5 GHD sit ups, 10 abmat)
Andrew 36.5" (PB); 7:51 (muscle up progressions, 50 kg deadlifts, abmat sit ups) 
Jon 40" (PB); 8:11 (muscle up progressions, 60 kg deadlifts, abmat sit ups)  

Wed 110914 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: 
Clean and jerk
Rope climb 

3. Modified Reebok CrossFit Games 2011 Event 3; for time:
11 foot rope climb, 5 ascents
60/45 kg clean and jerk, 5 reps
11 foot rope climb, 4 ascents
70/50 kg clean and jerk, 4 reps
11 foot rope climb, 3 ascents
80/55 kg clean and jerk, 3 reps
11 foot rope climb, 2 ascents
90/65 kg clean and jerk, 2 reps
11 foot rope climb, 1 ascent
100/70 kg clean and jerk, 1 rep

4. Recovery: mobility

Part 3 of this workout has been modified with 11 ft rope climbs instead of 15 ft and a slight change of the weights due to kg/lb conversions. The games workout was posted on the CrossFit mainsite on Sat 30 Jul 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-14 20:45 by CrossFit Harrogate

James 9:45 (40, 45, 50, 52.5, 55; arm rope climbs - double reps)
Andrew 5:25 (30, 30, 30, 30, 30; arm rope climbs) 
Jon 7:26 (40, 45, 45, 45, 45; arm rope climbs - double reps)
Claire 10:42 (25, 30, 32.5, 32.5, 32.5; rope climbs 3 reps + the rest arm rope climbs - double reps) 
Rachael 8:52 (35, 35, 35, 40, 40)
Kate 10:11 (25, 30, 30, 30, 30; rope climbs 2 reps + the rest arm rope climbs - double reps)

Well done to the ladies today - the only ones to have done full rope climbs! Come on guys, you can't let them have that :-)

Tue 110906 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training training: three rounds of:
a. Kipping swing/pull up, practice
b. Snatch, practice

3. Three rounds for time of:
20/14 lb medball, wallball shots, 30 reps
35/20 kg snatch, 30 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 22 Jul 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-12 08:39 by CrossFit Harrogate

Chris 20:39 (20 lb, 20 kg)
Rachael 20:26 (14 lb, 15 kg)
James 23:06 (16 lb, 15 kg)
Claire 12:08 (6 lb, 7.5 kg)
Jenny 10:39 (6 lb, 7.5 kg, 20 reps)
Dan 11:47 (10 lb, 7.5 kg, 20 reps)
Sarajane 11:51 (10 lb, 7.5 kg)

Fri 110902 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training: five rounds of:
a. Rope climb, 1 ascent starting from seated on the floor
b. GHD back extension, 5-10 reps

3. "2010 Northwest Regional Event 1": three rounds for time of:
60/40 kg overhead squat, 10 reps
Double unders, 50 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 18 Jul 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-02 18:36 by CrossFit Harrogate

Rachael 4:00 (25 kg, bar jumps)
James 4:13 (10 kg, bar jumps)
Barry 6:16 (10 kg, bar jumps)
Andrew 5:59 (25 kg, 8" box jumps)